{"id":93384,"date":"2026-09-09T11:41:48","date_gmt":"2026-09-09T17:41:48","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=93384"},"modified":"2026-09-09T11:41:48","modified_gmt":"2026-09-09T17:41:48","slug":"healthy-cooking-tips-while-honor-hispanic-culinary-traditions","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/healthy-cooking-tips-while-honor-hispanic-culinary-traditions\/","title":{"rendered":"With these easy changes in the kitchen, you can boost long-term health while also celebrating Latin American culinary traditions"},"content":{"rendered":"
<\/div>
\"Healthier
Healthier eating and cooking choices are closely connected to cultural traditions and overall well-being. The way we prepare our food plays a significant role in supporting better health. Photo: Getty Images.<\/figcaption><\/figure>\n

Culture shapes the way we live and think, and food is at the heart of cultural identity. Great meals reflect traditions, foster connection and bring families and communities together.<\/p>\n

The foods we choose to eat also influence our health and well-being. Family traditions, flavor preferences and lifelong experiences shape our food choices. But with some simple adaptations, we can choose healthier options while still honoring our cultural traditions.<\/p>\n

To help you create healthy and balanced meals, we spoke with two Colorado chefs about the significance of food in Hispanic culture and their recommendations for elevating flavors while also cooking healthy dishes.<\/p>\n

Gemma Aguayo-Murphy is the creator of\u00a0Everyday Latina<\/a>, where she shares Mexican and Latin American recipes with a healthy twist.<\/p>\n

Aarika Ortiz, a Denver-based chef<\/a> with more than a decade of experience, specializes in multicultural cuisine and teaches international cooking classes.<\/p>\n

For many Hispanic families, food is a blend of American traditions and a rich cultural heritage with roots in Mexico, Latin American, Spain and beyond.<\/p>\n

\n

Seven healthy tips to elevate flavors while also improving your health<\/strong><\/h4>\n
    \n
  1. Add more vegetables to your traditional recipes.<\/a><\/li>\n
  2. Choose natural sweeteners.<\/a><\/li>\n
  3. When you have time, cook your own meals at home rather than eating in restaurants.<\/a><\/li>\n
  4. Try enjoying smaller portions of rich foods.<\/a><\/li>\n
  5. Use natural ingredients.<\/a><\/li>\n
  6. Choose cooking methods that minimize added fat.<\/a><\/li>\n
  7. When cooking with oils, opt for healthier options.<\/a><\/li>\n<\/ol>\n<\/div>\n

    Try blending new and old traditions and foods<\/strong><\/h2>\n

    Regardless of the origin of the recipes you like making, pay attention to the ingredients and cooking methods you choose. Try adapting your favorite recipes to make them as healthy as possible.<\/p>\n

    \u201cIn general, Hispanic families often add their own cultural touches and traditional flavors from their countries of origin,\u201d Aguayo-Murphy said.<\/p>\n

    Cultural heritage and flavors <\/strong><\/h2>\n

    Traditions are as diverse as people in the U.S. Hispanics in the U.S. trace their roots to at least 20 different countries, each with its own unique culinary traditions.<\/p>\n

    Like everything in life \u2014 and cooking is no exception \u2014 the art is in the details. Let\u2019s dive into the recommendations from our culinary experts.<\/p>\n

    Healthy cooking recommendation No. 1: Add more vegetables to your traditional recipes.<\/strong><\/h2>\n

    Both culinary experts encourage people to include a variety of vegetables in their meals.<\/p>\n

    Vegetables add nutrients and bring vibrant colors to your table, making recipes both nutritious and visually appealing.<\/p>\n

    Emphasizing vegetables in your meals doesn\u2019t mean you have to give up the dishes you love, Aguayo-Murphy said.<\/p>\n

    \u201cIt\u2019s more about small, thoughtful swaps,\u201d she said.<\/p>\n

    \u201cFor example, use fresh or roasted vegetables as sides, or add a salad with a homemade dressing to balance out rich foods,\u201d Aguayo-Murphy said.<\/p>\n

    Many vegetarian dishes are rich in dietary fiber. They can also be filling, which can help people scale back their portions of less healthy holiday dishes, like meat dishes and desserts.<\/p>\n

    \u201cIt is a great way to pack the vegetables without feeling deprived or any less decadent,\u201d Ortiz said.<\/p>\n

    (Learn how to prepare Mini Mexican stuffed peppers<\/a>, a healthy appetizer you can enjoy during gatherings.)<\/p>\n

    Return to the list of seven healthy tips ><\/a><\/p>\n

    Healthy cooking recommendation No. 2: Choose natural sweeteners over refined sugar.<\/strong><\/h2>\n

    To sweeten foods and drinks, Aguayo-Murphy prefers natural sweeteners over refined sugar.<\/p>\n

    \u201cI opt for piloncillo, honey, coconut sugar and pure maple syrup. These small changes keep the flavors authentic but make a big difference in how you feel after the meal,\u201d she said.<\/p>\n

    Piloncillo is a popular ingredient in Mexico and throughout Latin America. It is made from pure sugarcane juice and is known by different names across Latin America. In some Central American countries, it\u2019s called Dulce de rapadura, while in other countries in the region, it is known as panela or chancaca.<\/p>\n

    As for desserts, Aguayo-Murphy encourages people to serve fruit.<\/p>\n

    \u201cFruit-based options are naturally sweet,\u201d she said.<\/p>\n

    \u201cFlavor does not have to come from a lot of salt or sugar. I recommend using fresh or dried herbs, garlic, citrus and spices. These are staples in my cooking and bring dishes to life without relying on added sodium or sweeteners.\u201d<\/p>\n

    \u201cYou can also reduce sugar gradually or use natural sweeteners that don\u2019t spike blood sugar as much, such as coconut sugar, raw honey, or pure maple syrup.\u201d<\/p>\n

    (Try this recipe for mixed berries and cream<\/a>.)<\/p>\n

    Return to the list of seven healthy tips ><\/a><\/p>\n

    Healthy cooking recommendation No. 3: Practice portion control by choosing smaller-sized meals and desserts.<\/strong><\/h2>\n

    A healthy diet is essential to reduce the risk of heart disease and stroke, support healthy weight and manage diabetes and hypertension.<\/p>\n

    If you have loved ones with special dietary needs \u2014 such as diabetes or high blood pressure \u2014 one of the best ways to show love is to help them eat smaller portions.<\/p>\n

    Measuring portions can significantly help people manage their blood sugar levels.<\/p>\n

    Ortiz suggests making small desserts \u2014 like mini fruit tarts \u2014 so people can enjoy a nibble of something sweet without going overboard.<\/p>\n

    \u201cWhen cooking for people with diabetes, it is all about monitoring\u00a0the sugar levels,\u201d she said.<\/p>\n

    Another great strategy to maintain low blood sugar levels is to use whole-grain flour and oats to add fiber.<\/p>\n

    (Learn how to prepare Ortiz\u2019s\u00a0gluten-free buckwheat crepes<\/a>).<\/p>\n

    Breads are a beloved staple at Hispanic tables, but they contain both sugar and carbohydrates.<\/p>\n

    \u201cUse low-carb breads that are full of ancient grains (which also come in thinner slices) or skip the carbs altogether, and use lettuce as wraps, sandwiches and a vessel to your dish,\u201d Ortiz said.<\/p>\n

    Return to the list of seven healthy tips ><\/a><\/p>\n

    Healthy cooking recommendation No. 4: Use natural ingredients. Avoid artificial flavors and colors.<\/strong><\/h2>\n

    Ortiz recommended avoiding artificial flavorings when preparing your dishes, which are chemically based, lab-created, and synthetic.<\/p>\n

    \u201cIncorporate flavors as naturally as possible,\u201d she said.<\/p>\n

    Ortiz recommended making your own spice blends or adding extracts to add a ton of flavor while avoiding the calories.<\/p>\n

    To add flavor, Aguayo-Murphy recommends using aromatic ingredients such as onion and garlic, along with herbs and spices.<\/p>\n

    \u201cI love using fresh herbs, but I always keep dried ones in hand for convenience, which still gives dishes great depth,\u201d she said.<\/p>\n

    (Learn how to prepare cucumber mango pico de gallo<\/a>)<\/p>\n

    Return to the list of seven healthy tips ><\/a><\/p>\n

    Healthy cooking recommendation No. 5: Cook with healthier oils.<\/strong><\/h2>\n

    Healthier eating and cooking choices are directly linked to overall health, and the choices we make about what we eat and how we prepare our food play a significant role.<\/p>\n

    When preparing your favorite recipes, the experts recommend using healthier oils.<\/p>\n

    \u201cHealthy oils such as avocado (for high-heat cooking) or pure olive oil are great to cook with,\u201d Ortiz said.<\/p>\n

    Making dressings from fresh ingredients is a simple way to enhance both flavor and nutritional value.<\/p>\n

    \u201cTo kick up sauteed veggies (such as sauteed broccoli or green beans), add a splash of walnut oil. It\u2019s also wonderful in salad dressings, has antioxidants and omega-3 fatty acids, which are great to lower inflammation and the risk of heart disease,\u201d\u00a0Ortiz said. (Learn about seed oils<\/a>)<\/p>\n

    While cooking with healthy oils is wise, excessive fat can lead to harmful inflammation.<\/p>\n

    \u201cI like to use oils and fats that are nourishing and not inflammatory,\u201d Aguayo-Murphy said.<\/p>\n

    \u201cOlive oil and avocado oil are staples in my kitchen, and I also cook with high-quality beef tallow and clarified butter, also known as ghee. They\u2019re stable at high heat and provide beneficial nutrients like vitamins A, D, and K,\u201d she said.<\/p>\n

    Return to the list of seven healthy tips ><\/a><\/p>\n

    Healthy cooking recommendation No. 6: Cook your own meals at home.<\/strong><\/h2>\n

    Smart eating begins with paying attention to ingredients and opting for healthier food preparation methods.<\/p>\n

    One great way to make healthier food choices is to buy fewer processed foods and cook more meals at home.<\/p>\n

    \u201cI believe tradition and health can go hand in hand. One of the best ways to enhance healthier eating is by cooking from scratch whenever possible,\u201d Aguayo-Murphy said.<\/p>\n

    \u201cI like to make dressings, salsas, sauces, and gravies from scratch because store-bought versions often contain additives and less wholesome ingredients. Making them at home lets me control what goes into our food,\u201d she said.<\/p>\n

    A legacy of health-centered traditions passed down from generation to generation<\/strong><\/h3>\n

    Culture shapes the way we eat, and families can teach one another how to make nutritious choices.<\/p>\n

    \u201cWhen families, especially kids, see how a dish comes together, they begin to understand where food comes from and appreciate the ingredients that go into it. Making traditional recipes at home not only gives you control over the quality of ingredients but also keeps cultural traditions alive in a more mindful way.\u201d<\/p>\n

    Aguayo-Murphy recommended involving kids in preparing family recipes with healthier ingredients.<\/p>\n

    \u201cIt\u2019s a great way to connect them to their heritage while showing that nourishing, homemade food can still carry the same flavors and memories we grew up with,\u201d she said.<\/p>\n

    Adapting traditional recipes can be the key to healthier eating habits, and a do-it-yourself approach allows you to take control of the ingredients and preparation.<\/p>\n

    \u201cI opt for choosing to make zoodles (zucchini noodles) instead of using traditional pasta in Italian dishes,\u201d Ortiz said.<\/p>\n

    \u201cCooking your own food gives you a sense of control and pride,\u201d she said.<\/p>\n

    Return to the list of seven healthy tips ><\/a><\/p>\n

    Healthy cooking recommendation No. 7: Select cooking techniques that minimize the use of added fats.<\/strong><\/h2>\n

    We can all use a little extra help in the kitchen, and there are cooking methods that can be wonderful allies.<\/p>\n

    Aguayo-Murphy advised people to avoid frying food whenever possible and to opt for alternative cooking methods instead.<\/p>\n

    Oven-roasted and grilled preparations are among the healthiest recommended cooking methods.<\/p>\n

    \u201cCooking methods like roasting or slow cooking help bring out natural sweetness and tenderness without needing extra oils or salt,\u201d she said.<\/p>\n

    Planning helps a great deal. Cooking main dishes and side dishes in the oven or slow cooker can free up time.<\/p>\n

    \u201cUsing the oven or roasting allows you to free up your hands and move on to cooking other dishes, while also being a healthier method of cooking. Luckily, most of the traditional dishes tend to reflect this method as well,\u201d\u00a0Ortiz said.<\/p>\n

    \u201cI recommend avoiding fried foods and sticking to roasting or grilling, and for desserts, using baking whenever possible,\u201d she said.<\/p>\n

    So, with these recommendations, clear your kitchen counter, gather your cooking allies such as healthy ingredients, tools, and appliances, and fill your recipes with the main ingredients: love, dedication and health.<\/p>\n

    Return to the list of seven healthy tips ><\/a><\/p>\n

    You may reach\u00a0Gemma Aguayo-Murphy at\u00a0<\/strong><\/em>gemma@everydaylatina.com <\/a>and on\u00a0Instagram.<\/a><\/p>\n

    Chef Aarika Ortiz offers in-home personal chef services and cooking classes. This season, she is offering tamale-making classes. You can visit her website\u00a0<\/em>here<\/em><\/a>, and on\u00a0<\/em>Instagram<\/em><\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    Culture shapes the way we live and think, and food is at the heart of cultural identity. Great meals reflect traditions, foster connection and bring families and communities together. The foods we choose to eat also influence our health and well-being. Family traditions, flavor preferences and lifelong experiences shape our food choices. But with some […]<\/p>\n","protected":false},"author":2412,"featured_media":93387,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[275,153,4626,276],"class_list":["post-93384","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-food-and-nutrition","tag-healthy-eating","tag-mindful-eating","tag-nutrition-services"],"acf":[],"yoast_head":"\nHealthy cooking tips that honor Hispanic culinary traditions - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Family tradition and preferences shape what we eat. 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